Iyi Quiz Ichakubatsira Iwe Kuziva Chikonzero cheKo Kuchinja Kwemanzwiro kana Maitiro Ekuchinja

Zvemukati

• Tora iyi pfungwa yekuzvidzora-kuzviongorora
• 1. Iwe unogara uchiona zvakanyanya kukwirira uye kwakadzika zvakanyanya here?
• 2. Iwe unopinda nemunguva yekusuwa, kushatirwa, hasha, kana kushushikana kunogara kwenguva inopfuura vhiki mbiri uye zvisina hukama nechiitiko chikuru chehupenyu?
• 3. Kuchinja kwako kwepfungwa kuri kukanganisa hukama hwako here?
• 4. Iko kushanduka kwako mukuchinja kunokanganisa basa rako, basa rechikoro, kana kugona kuita basa here?
• Tarisa hunhu hwako uye nguva yemwedzi
• 1. Zvingangokubatsira
• 2. Evha
• 3. RealifeChange
• 4. Daylio
• Manzwiro ako ari kutonga hupenyu hwako here?

Zvinorevei kana mamoods edu akavhiringidzika?

Isu tese tanga tiripo. Iwe unotera kune yakasarudzika kuchema jag pane yako neimwe cheery kumhanya. Kana iwe unobata pane yako yakakosha imwe yekuve iyo kwete-biggie, yakajairwa-zvishoma kunonoka. Kana mafungiro ako achichinja zvakanyanya, unogona kunge uchinetseka kuti chii chiri kumusoro.

"Tese tinombochinja-chinja dzimwe nguva, kungave kuchikonzerwa nechinhu chaicho kana chinofungidzirwa," anodaro Lauren Rigney, chipangamazano uye mudzidzisi wehutano hweManhattan.

Hupenyu hwakajairika kusanganisa kwekukwira nekudzika kunogona kuunza pane yekutsamwa kana kukwirisa reactivity. Uye kana izvo zvisina kukwana, yekushanyirwa kwatete Flo uye iyo inokonzeresa kuyerera mumahormone kunogona kuve nekuwedzera kukanganisa pamanzwiro kwatiri isu gals.

Zvinyorwa zvenguva pfupi zvinoratidza kuti dzinosvika makumi mapfumbamwe muzana muzana yevanhu vanoenda kumwedzi vanoona zviratidzo zve premenstrual syndrome (PMS), izvo zvinogona kusanganisira kunzwa kunetseka kwepfungwa-turvy.

Saka isu tinoziva sei kana pendulum yedu yemanzwiro yakabatana neyakajairika kunetseka, kutenderera kwedu, kana kusagadzikana kwepfungwa isu tingangoda pro rubatsiro kufamba? Uye kana mashifts edu ekuchinja ari kukanganisa hupenyu hwedu, tingave sei nekutonga pamusoro peiyi kuchenesa kukwira?

Tora iyi pfungwa yekuzvidzora-kuzviongorora

1. Iwe unogara uchiona zvakanyanya kukwirira uye kwakadzika zvakanyanya here?

Aihwa

Pamusoro pekukwira kwehupenyu, isu tese tinofamba nekukwirira nemipata pano nepapo uye dzimwe nzvimbo dzakadzikama dzenharaunda - munoziva, kana zvinhu zvakaita kunge ho-hum chete.

Asi kusagadzikana kwekushushikana kwepfungwa kunogona kuve chiratidzo chechimwe chinhu.

Kana iwe uchichinja mamood ako nezvinhu zvakaita sedoro, shanduko inoshamisa yeakakwira kana buzz inoteverwa nekubvisa kana hangover inogona kutungamira kuchinjika mune yako mamiriro epfungwa. Tarisa yako caffeine yekushandisa, futi. Iyo yekupedzisira-masikati inotonhorera doro inogona kunge iri mhosva.

Ehe

Pamusoro pekukwira kwehupenyu, isu tese tinofamba nekukwirira nemipata pano nepapo uye dzimwe nzvimbo dzakadzikama dzenyika - munoziva, kana zvinhu zvakaita kunge ho-hum chete.

Kudhakwa kudiki, kunyanya panguva yemafaro, kunogona kugadzirisa mafungiro ako kwechinguva. Asi kugara uchinetseka kusagadzikana kunogona kuve chiratidzo chechimwe chinhu senge perimenopause.

Kana iwe uri mune yako 30s uye 40s, pane mukana ndewe perimenopause. Iyi nhanho inotanga makore akati wandei tisati tanyatsorega kuenda kumwedzi, uye isu kazhinji hatizvizive. Matanho edu eestrogen anogona kukanda uye kudonha zvishoma zvishoma panguva ino, zvichikonzera kushanduka kwemanzwiro.

Kumwe kufunga kwakakomba, kana ako mashifts mune emood achitevedzera maitiro, ndeye bipolar kusagadzikana (BP). Ichi chirwere chepfungwa chinoratidzirwa nekuchinja kwakanyanya kwemood.

MuBP, mweya wakakwidziridzwa zvakanyanya unonzi zvikamu zvemania uye zvinogona kusanganisira kuita nesimba kana kuita zvechisimba zvinogara kweinenge vhiki.

Inogona kugara zvishoma kana zviratidzo zvikanyanyisa zvekuti munhu anofanira kuiswa muchipatara. Mamiriro ekudonha, kana kushushikana, anogona kusanganisira kusuwa kwakanyanya kana kuneta kunogara kweinenge mavhiki maviri.

2. Iwe unopinda nemunguva yekusuwa, kushatirwa, hasha, kana kushushikana kunogara kwenguva inopfuura vhiki mbiri uye zvisina hukama nechiitiko chikuru chehupenyu?

Aihwa

Kurwisana kana shanduko huru, senge kurambana, kurambana, kurasikirwa nebasa, kufamba, uye zvimwe, zvinogona kutikanda mune zvishoma zvekudzikira. Uye kusuruvara pamusoro perufu rwemudiwa - munhu kana chipfuwo - kunogona kuunza akasiyana manzwiro.

Uyezve, isu tese tinongowana muyero weblues dzimwe nguva. Isu tinonyanya kunetseka kune yakadzika-mu-iyo-marara furu yepfungwa tisati tatanga nguva yedu. Mhoro, PMS.

Ehe

Kurwisana kana shanduko huru, senge kurambana, kurambana, kurasikirwa nebasa, kufamba, uye zvimwe, zvinogona kutikanda mune zvishoma zvekudzikira. Asi kana iwe uchinzwa kusava netariro kana kushaya simba pane yakajairwa kana kwevhiki nevhiki, kushushikana kungave kuri kupomera.

Kushungurudzika zvakare kunowanzo kuve kunonzwika divi mhedzisiro yemapiritsi ekuzvarwa

Wakangotanga here piritsi kana kushandura marangi?

3. Kuchinja kwako kwepfungwa kuri kukanganisa hukama hwako here?

Aihwa

Kana isu tine iyo isingawanzo snippy nguva kana tichingoda yedu nzvimbo, vanhu vanotida vanonzwisisa uye kutitema isu yakati rebei. Uye tinoita zvakafanana kwavari.

Isu tese tinotenderedza mavhiri edu nezvehukama hwedu nguva nenguva, uye diki diki yekuziva maitiro ekurapa (CBT) inogona kutibatsira kuti tibude munzira kana kusarudza nzira yakakodzera yekuita.

Ehe

Kana isu tine iyo isingawanzo snippy nguva kana tichingoda yedu nzvimbo, vanhu vanotida vanonzwisisa uye kutitema isu yakati rebei. Uye tinoita zvakafanana kwavari.

Asi marefu-kwenguva mapatani anogona kukonzeresa hukama hukuru shanduko, uye mapatani angave mucherechedzo wekushushikana kwepfungwa. Chero kusagadzikana kwepfungwa kunogona kukukonzera kuti ubve kune vamwe nekusaziva.

Kushungurudzika kwehunhu, senge muganho wehunhu kusagadzikana (BPD), kunogona kukonzera maitiro akafanana. Zvimwe zvezviratidzo zveBPD zvinosanganisira kuchinjanisa pakati pekufunga uye kudzikisira vamwe, kunzwa kutsamwa pasina chikonzero, uye kupwanya.

4. Iko kushanduka kwako mukuchinja kunokanganisa basa rako, basa rechikoro, kana kugona kuita basa here?

Aihwa

Basa kana chikoro chinogona kunge chakanyongana nekusangana nenguva dzakatarwa uye kunyange kubata nevanhu veBS. Kukakavara kunogona kutungamira kune chero munhu kuti aite nekushungurudzika, kunzwa zvakanyanya kushoropodzwa, kana kuda nguva yakawanda kupfuura zvakajairwa kupedzisa rwekuita-rondedzero.

Iwe unogona kungoda rubatsiro diki kutapurirana kuburikidza nenguva dzinonetsa, kunyanya kana uri PM-essy. Edza adaptogenic herbs kuti ugare wakadzikama uye kudzivirira kudzikama.

Ehe

Basa kana chikoro chinogona kusanzwisisika nekusangana nenguva dzakatarwa uye kunyangwe kubata nevanhu veBS. Kukakavara kunogona kutungamira kune chero munhu kuti aite nekushungurudzika, kunzwa zvakanyanya kushoropodzwa kana kuda nguva yakawanda kupfuura zvakajairwa kupedzisa izvo zvekuita.

Asi kana iwe uchigara uchinetseka kubuda pamubhedha kana kupedzisa mabasa ezuva nezuva, izvo zvinonetsa.

Kunzwa kudhonzwa kwesimba usati kana panguva yako kwakajairika, asi kuneta mukati mekutenderera kwako kunogona kuve chiratidzo chehutano mamiriro seye endometriosis, polycystic ovary syndrome, kana chisingaperi kuneta chirwere.

Yenguva refu uye yakasimba simba rakaderera inogona zvakare kuve chiratidzo chekushushikana. Nguva inoremadza yekuverengera kana kunetseka nezvekuita kwebasa inogona kunge iri chiratidzo chekufunganya.

"Kana iwe uchingogara pasi hafu yechipiri yemwedzi kana unogumbuka usati watanga kumwedzi, izvi zvinogona kuve zvine chekuita nemahormone," anodaro Dr. Daniel A. Skora, chiremba wekubereka endocrinologist neFertility Specialists weTexas.

"Kana mafungiro akachinja uye asingakwanise kusungirirwa kune chimwe chikamu chekutenderera kwako, hazviite kuti vakasungirwa kumahomoni ekuchinja."

Kuongorora mashandisiro ako mumafaro kunogona kukubatsira kuti uone kana vakasungirwa kumwedzi kwako.

Zviwanikwa Zvako

Shanduko dzako mumanzwiro dzinogona kunge dzakabatana neako kutenderera, kana ivo vanogona kungoita kugara uchikwidza nekudzika.

Mhinduro dzako hadziratidze kuti shanduko dzako dzemanzwiro dzakakomba kana kuti dziri kukanganisa hupenyu hwako. Kana iwe wawana wachi wachi kune chero yekuchema kana yekuyedza nguva, mahormone ako anogona kunge achishanda tsinga dzako.

Kutevera mamoods ako tandem neako kutenderera kunogona kubatsira iwe kuti uwedzere kuziva kuti iwe unenge wave papi. Kana iwe uchimbonzwa sekuchinja kwemanzwiro kuri kukanganisa hupenyu hwako, usazeze kutaura nachiremba wako.

Shanduko dzako mumanzwiro dzinogona kuve dzakabatana neyako kutenderera, uye kwavo kusimba kunogona kureva chimwe chinhu zvakare.

Mhinduro dzako dzinoratidza kuti shanduko dzako dzemanzwiro dzakakomba uye kuti dzinogona kuve nekubatana nekuenda kwako kumwedzi. Vanenge 3 kusvika ku8 muzana yevakadzi vanoona PMS vane fomu inotyisa iyo inonzi premenstrual dysphoric disorder (PMDD).

PMDD inogona kukuita kuti ushatirwe zvakanyanya, wakatsamwa, wakasuruvara, kana kunetseka mumavhiki kana mazuva usati waenda kumwedzi. Vanhu vane hutachiona hwehutachiona huripo vanogonawo kunzwa kuputika kwezviratidzo zvakabatana semugumisiro wePMS kana PMDD.

Taura nachiremba wako nezve zvauri kusangana nazvo. Ivo vanogona kukubatsira iwe kushanda kuburikidza nemhinduro uye nekuita chero anodiwa mareferenzi.

Maitiro ako ekuchinja anogona kunge ari mhedzisiro yekuora mwoyo kana chimwe chirwere chemoyo.

Kubudikidza nemhinduro dzako, wakaratidza kuti mashifts ako emood angave akakomba, akareba, kana kukuvadza hukama hwako kana basa. Kana, iwe waratidza mubatanidzwa wezvose izvi zvinhu, uye iwe hauwani maitiro anobatanidza zvisizvo manzwiro kune yako yekutevera.

Chinokosha ndechekuti manzwiro ako ari kukanganisa hupenyu hwako, uye izvo zvakaoma kubata nazvo uri wega.

Taura nenyanzvi yehutano hwepfungwa kuti uone kana urikusangana nezviratidzo zvekushushikana kwepfungwa uye kudzidza nezve maturusi uye matekinoro ekugadzirisa manzwiro akasimba kana maitiro.

Kuongorora uku ndekwekuziva ruzivo chete. Izvo hazvina kuitirwa kuti uzviongorore iwe kana vamwe vane kusagadzikana kwepfungwa. Kana iwe uchifungidzira iwe uchida rubatsiro nekuchinja kwema mood kana mamwe mamiriro ehutano hwepfungwa, bvunza nyanzvi yehutano hwepfungwa.

Tarisa hunhu hwako uye nguva yemwedzi

Hechino chinhu: Kana iwe ukasateedzera manzwiro ako, zvichave zvichinyatso kuoma kuratidza chikonzero. Uyezve, kuongorora manzwiro aunoita kunogona kubatsira murapi wako kutarisa mapatani kuti aone kana paine hutano hwepfungwa hunokonzera kumashure kwekuchinja uku kwemanzwiro.

Kuti utarise zvese kumwedzi nekuchinja kwepfungwa padivi nerutivi, shandisa kufanotaura-kwakavakirwa app.

1. Zvingangokubatsira

Clue inguva yekutevera, asi iwe unogona zvakare kuteedzera zvinhu senge manzwiro, simba reyero, kurwadziwa, uye zvishuwo.

Kubva pane yako data, Clue inokupa iwe 3-zuva fungidziro yekuti unganzwa sei. Nenzira iyoyo iwe unogona kuve wakagadzirira zvinhu zvinogona kukumisikidza kana kungoisa misoro kumusoro kuti ndirini paungaisa pamabhomba elavender. Iwe unogona kutogovana imwe info nemumwe wako kana izvo zvichikubatsira.

2. Evha

Evha neGlow imwe nguva tracker, uye inopa ma emojis ekutarisa kwePMS. Zviri nyore uye zvinonakidza. Izvo zvinotofarisa pane ako epabonde mafaro kana iwe ukaaisa iwo - uye kwete kufunga kuti uri kuzviita ne dude.

Panyaya yemanzwiro ako, iyo purogiramu inokuyeuchidza kana manzwiro ako angave akanyanya uye uye kunyangwe kana ari pese pese, iwo achiri nebasa.

3. RealifeChange

RealifeChange inoshanda seyemodraki tracker iyo inopetwa seye pane-iyo-inobhururuka hupenyu murairidzi. Ziva kuti urikunzwa sei chero panguva ipi uye unowana rubatsiro rwekuita sarudzo uye kudzikisira kushushikana nekushushikana.

Iyi mhando yekutevera inogona kubatsira kana iwe uchinzwa sekunge manzwiro ako ari kutonga.

4. Daylio

Daylio ndeyemood tracker uye mini mobile diary. Uchishandisa mashoma chete matepi, iwe unogona kunyora mamoods ako, senge iwe paunenge uchinzwa "kutiza," uye zvako zvazvino zviitiko.

Iwe unogona ipapo kutarisa chati yemwedzi nemwedzi yemaflux fluxes kuti uone kana iwe uri kusangana kazhinji kana zvakanyanya kukwirira uye kwakaderera. Iyo inogona zvakare kukuzivisa iwe kune zvimwe zvinokonzera.

Manzwiro ako ari kutonga hupenyu hwako here?

Sezvaunofamba uchitsvaga kutenderera kwako kana ako manzwiro, yeuka kuti dzimwe nguva shanduko dzemanzwiro dzakajairika. Isu tese tinowana zvakakwirira uye zvakaderera, zvisinei kuti murume kana mukadzi, uye hapana chakaipa pane izvo.

Iawa rimwe chete iwe unogona kunge uchiseka newaunoshanda naye, uye rinotevera iwe ungangopenga zvisina tsarukano kune yako roomie yekudya izvo zvasara iwe zvawakatarisira kubiridzira pakupera kwezuva refu.

Asi kana shanduko yemanzwiro uye reactivity ichikusiya uchinzwa kuparara, inguva yekutaura kune mumwe munhu.

"Mafambiro anochinja, chero chingave chikonzero, anogona kukuvadza hupenyu hwako," anodaro Rigney. "Kutaura kuburikidza neizvi nenyanzvi kunogona kukubatsira kuti uzive pazvinoitika, nei zvichiitika, uye nezano ripi rekushandisa kuti ugone kuzvishandisa nenzira inobudirira."

Jennifer Chesak ndeye Nashville-based freelance bhuku mupepeti uye murayiridzi wekunyora. Iye zvakare ari wekushanya kwekushanya, kugwinya, uye munyori wezvehutano kune akati wandei mabhuku emunyika. Akawana iye Master of Science muutapi venhau kubva kuNorthwestern's Medill uye arikushandira bhuku rake rekutanga rekunyepedzera, rakagadzwa mudunhu rake reNorth Dakota.